WOD

CrossFit Cape Cod – CrossFit

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Metcon (AMRAP – Rounds)

PARTNER WOD

20:00 AMRAP

30 OHS 95/65#

30 Box Jumps 24/20″

30 T2B

30 Cal Row

CrossFit Cape Cod – CrossFit

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Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

2 Deadlifts 225/165#

2 Burpees Over Bar

20 Air Squats

20 Sit ups

Every 3:00 run 200m

Add 2 Deadlifts and 2 Burpees each round

CrossFit Cape Cod – CrossFit

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Metcon (Time)

20 Rounds For Time

3 HSPU’s

5 Wall Balls 20/14#

7 Wall Ball sit ups

CrossFit Cape Cod – CrossFit

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Clean and Jerk (3 X 1 @ 85% of 1 RM C & J)

Stay at same weight

Metcon (4 Rounds for reps)

4 X 3:00 AMRAP

3 Devils Press

5 Dumbbell Front Squats

7 Dumbbell Push Press

Rest 1:00 between rounds

You choose the load and note in comments

CrossFit Cape Cod – CrossFit

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Metcon (Time)

For Time

400m Run

60 Box Step Ups 24/20″

60 Push ups

400m Run

60 Push ups

60 Box Step ups

400m Run

RX+ 20/14# vest

CrossFit Cape Cod – CrossFit

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Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 45 lb. ♂ 65 lb.
To learn more about Andi click here

CrossFit Cape Cod – CrossFit

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Back Rack Lunge (3 X 4 per leg)

Build to moderately heavy weight and then stay at that weight across

Metcon (Time)

For Time

30-20-10

KBS 1.5/1.0

T2B

Pistols

RX+ 2.0/1.5

200m Run after each set, end with run.

CrossFit Cape Cod – CrossFit

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Metcon (3 Rounds for reps)

12:00 EMOM

Min 1: Max Deadlifts 185/135#

Min 2: Max Box Jump overs 24/20″

Min 3: Max Cal Row

Min 4: REST

Power Snatch (8:00 EMOM 1 PSnatch + 1 HPSnatch)

Building in weight

Focus on speed in the 2nd pull